Zambiri za zakudya zamasamba zili ndi mankhwala otchedwa sterols. Nthawi zina amatchedwa "phytosterols", chomera sterols chingathandize kulimbana ndi cholesterol . Amapezeka mwachilengedwe mu mafuta a masamba, mtedza, mbewu, ndi mbewu komanso amapezeka mu zakudya zokhala ndi mipanda komanso zakudya zowonjezera zakudya.
Kodi Angagwire Ntchito Motani?
Kafukufuku amasonyeza kuti sterols zamasamba zingathandize kuchepetsa mafuta m'thupi mwa kuchepetsa kutsegula m'mimba kwa kolesterol.
Mukamachita zimenezi, chomera sterols amathandiza kuchepetsa makilogalamu ambiri a cholesterol ndikuchepetsani mitsempha ya LDL ("bad") ya cholesterol.
Ubwino wa Zaumoyo
Kafukufuku wambiri amasonyeza kuti nthawi zonse kudya sterols kumathandiza kuthana ndi cholesterol. Kwa kafukufuku wa 2007 wofalitsidwa mu Maphunziro a Nutrition , mwachitsanzo, ofufuza apeza kafukufuku omwe alipo pa kudya zakudya za sterols zamasamba komanso zomwe zimakhudza kagawoti m'magazi.
Kupeza kuti mbeu zapamwamba za sterols zimagwirizanitsa kuchepetsa mafuta a kolesterolini, olemba lipotili adanena kuti kudya zakudya za sterols zodyera ziyenera kukhala mbali ya malangizo okhudza odwala omwe ali ndi cholesterol chokwanira (kuphatikizapo anthu onse kuti azitha kupewa ndi kusamalira mtima matenda ).
Mu kafukufuku wofukufuku wolembedwa mu Current Atherosclerosis Reports chaka chotsatira, asayansi anafufuza kafukufuku wakale pa cholesterol-kuchepetsa zotsatira za zomera za sterols ndipo anapeza kuti kuphatikizapo sterols chomera mu chakudya chingakhale "njira yowonetsera yotseketsa mtima wa mtima matenda. "
Kuwonjezera apo, kafukufuku wa kafukufuku wa 2009 kuchokera ku Zopereka Zowonjezera Chakudya, Zakudya Zakudya ndi Chakudya amati ulimi wa sterols wapezeka tsiku ndi tsiku mpaka kuchepetsa 10 mpaka 20% mu cholesterol cha LDL mu maphunziro a sayansi.
Pakadali pano, kafukufuku wokhudzana ndi kugwiritsidwa ntchito kwa mbewu ya sterol yowonjezera mankhwala kapena kupewa cholesterol yapamwamba ndi yochepa.
Ngakhale lipoti la 2004 lomwe lafalitsidwa mu Current Opinion mu Lipidology limasonyeza kuti kudyetsa fodya sterols mu mawonekedwe owonjezera kumathandizira kuchepa kwa mitsempha ya cholesterol ya LDL, kufufuza kwina kumafunika kutsogolo chisanafike chomera chochepa chomera chomera chingathe kulandiridwa ngati chithandizo chochepetsa mafuta m'thupi.
Zotsatira Zakudya
Zomera zamasamba zimapezeka mwachibadwa mu zakudya zotsatirazi:
- Amondi
- Kuphulika kwa Brussels
- Nkhuta
- Mafuta a zamasamba (kuphatikizapo canola, chimanga, azitona, ndi mafuta a sesame)
- Tirigu wa chimanga
- Magulu a tirigu
Kuonjezera apo, zakudya zambiri (kuphatikizapo chimanga, mkaka, madzi a lalanje, mafuta a masamba, ndi yogurt) zili ndi sterols zowonjezera.
Mipango
Ngakhale kudyetsa sterols chomera mumtundu wambiri mwa chakudya nthawi zambiri kumakhala kovomerezeka, kuwonjezera kukula kwakukulu kwa mbewu za sterols kungayambitse mavuto angapo (monga kutsegula m'mimba , indigestion , ndi khunyu). Kafukufuku amasonyeza kuti sterols chomera chingadutse malire a ubongo, komabe, tanthauzo lachipatala cha izi silikudziwika.
Kafukufuku wina amasonyeza kuti chomera cha sterol chikhoza kuchepetsa kuyamwa kwa mavitamini osungunula mafuta ndi antioxidants monga carotenoids. tocopherol, ndi lycopene. Kuwonjezeka kwa kudya zipatso ndi ndiwo zamasamba kuzipitilira zisanu pa tsiku komanso kuphatikizapo imodzi kapena zambiri zowonjezera zowonjezereka, nthawi zina zingakhale zokwanira kuchepetsa kuchepa kwa carotenoid.
Kumbukirani kuti zowonjezereka sizinayesedwe kuti zisawonongeke komanso zakudya zowonjezera zakudya zimakhala zosavomerezeka. Ndikofunika kuuza dokotala wanu ngati mukuganizira za ntchito ya sterols. Cholesterol yokhala ndi sterols chomera komanso kupewa kapena kuchepetsa kusamalidwa kawirikawiri kungakhale ndi zotsatira zoyipa.
Kugwiritsira Ntchito Sterols Zomera za Thanzi
Cholinga cha National Cholesterol Education Program (mbali ya National Heart, Lung, ndi Blood Institute) chimapangitsa kudya ma gramu awiri a sterols tsiku lililonse monga gawo la chakudya chamoyo. Ngakhale kuti mbeu ya sterol imaphatikizapo nthawi zambiri imakhala ngati mankhwala achilengedwe a mkulu wa cholesterol, pakalipano alibe umboni wa sayansi wothandizira kugwiritsira ntchito zomera zowonjezera zakudya monga mankhwala pa matenda alionse.
Ndikofunika kuzindikira kuti sterols (kapena chomera sterol yowonjezerapo) sayenera kugwiritsidwa ntchito mmalo mwa mankhwala olamulidwa ndi dokotala wa cholesterol.
Zotsatira
AbuMweis SS, Jones PJ. "Cholesterol-kuchepa kwa mitengo ya sterols." Curiti Atheroscler Rep. 2008 Dec; 10 (6): 467-72.
Ellegård LH, Andersson SW, Normén AL, Andersson HA. "Chakudya chachitsulo sterols ndi cholesterol kagayidwe kake." Mbewu Rev. 2007 Jan; 65 (1): 39-45.
Jenkins DJ, Kendall CW, Nguyen TH, Marchie A, Faulkner DA, Ireland C, Josse AR, Vidgen E, Trautwein EA, Lapsley KG, Holmes C, Josse RG, Leiter LA, Connelly PW, Wimba W. " kuphatikizapo zakudya zina zochepetsa mafuta m'thupi. " Metabolism. 2008 Jan; 57 (1): 130-9.
Kamal-Eldin A, Moazzami A. "Bzalani sterols ndi stanols monga zakudya zotsegula mafuta m'thupi." Pat Posachedwapa Pat Food Nutrition Agric. 2009 Jan; 1 (1): 1-14.
Ostlund RE Jr. "Phytosterols ndi mafuta a kolesterol." Curr Opin Lipidol. 2004 Feb; 15 (1): 37-41.
Smet ED, Mensink RP, Plat J. Zotsatira za zomera za sterols ndi stanols pa matumbo a m'mimba m'matumbo: Njira zomwe zakhala zikuchitika kale. Mafuta a Zakudya Zakudya. 2012 Jul; 56 (7): 1058-72.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.